Meal prep for the week with these recipes or throw together a quick lunch in less than 15min. Here’s 4 different flavor options.
| Ingredients | Mediterranean bowl | Thai bowl | Burrito Bowl | Garden Mix |
| Carb (base) | ½-1c of frozen quinoa, brown rice, or wild rice try Mediterranean flavored frozen quinoa – Path of Life Brand | ½-1c of frozen quinoa, brown rice, or wild rice try Asian flavored frozen quinoa – Path of Life Brand | ½-1c of frozen quinoa, brown rice, or wild rice – try Southwest flavored frozen quinoa – Path of Life Brand | ½-1c of frozen quinoa, brown rice, or wild rice try any flavored frozen quinoa – Path of Life Brand |
| Protein
(choose one) |
a) 4-6oz of rotisserie chicken
b) 4-6oz of deli sliced chicken or turkey c) 4-6oz salmon +Top with nonfat Greek yogurt |
a) ½ small can of albacore tuna
b) 4-6 oz of deli sliced chicken or turkey c) 4-6 oz of smoked salmon d)4-6oz of rotisserie chicken |
a) 4-6oz of rotisserie chicken sprinkled with fajita seasoning & lime
b) 4-6oz of deli roast beef c) 4-6 oz of 90% (or higher) lean ground beef |
a) ½ small can of albacore tuna
b) 4-6 oz of deli sliced chicken or turkey c) 4oz of rotisserie chicken |
| Veggie toppings | 6 cherry tomatoes – sliced
1 Tbsp of kalamata olives ¼ c chopped cucumbers 2 Tbsp of red onion – chopped ½ cup of chopped greens of choice |
¼ cup shredded carrots
¼ cup of frozen organic soybeans (mukimame) ¼ cup of chopped or sliced cucumber ½ cup chopped kale |
¼ cup of canned or frozen corn
¼ cup of canned or frozen black beans ¼ cup of chopped tomatoes or pico de gallo 2 Tbsp on onion – chopped 1 tbsp of salsa |
¼ cup shredded carrots
6 cherry tomatoes – sliced ¼ of bell pepper – sliced ¼ cup of beans of choice 2 Tbsp of red onion – chopped 1 cup of arugula or other greens |
| Fat (choose one) | ¼ cup of hummus
1 Tbsp of Primal Kitchen Paul Newman’s avocado oil Greek OR Cesar Dressing |
½ of a small avocado
1 Tbsp Primal Kitchen Sesame Ginger OR Lemon Turmeric dressing |
½ of small avocado
If you like sour cream, try using Greek yogurt instead for more protein |
½ of small avocado
2 Tbsp Your favorite homemade dressing or Primal Kitchen/Paul Newman avocado oilDressing |
Directions:
- Heat up frozen quinoa in the microwave (~1min) and add to a bowl as the base.
- Top with veggies and protein choice
- Top it all off with a dressing of your choice or fat option like olives, avocado, olive oil, or nuts. Enjoy! add, or remove ingredients as you like
